January Yoga Pose of the month- Plank Pose
Pose of the month
Plank Pose
Kumbhakasana (koom-bahk-AHS-uh-nuh)
Plank is an abdominal exercise and arm balance pose the tones the core and strengthens the arms and back
How to get into Plank:
- Start on your hands and knees with your wrists under your shoulders and your fingers spread wide with middle fingers pointing forward
- Press hand down into the floor
- Lengthen through the spine as you tuck your toes under and step your feet back one at a time
- Reach the crown of the head forward
- Press back through the heels as if you are pushing them into a wall
- Draw the belly up towards the spine, keeping the head and body in one straight line
- Take your gaze to the floor just in front of you
- Stay for 5 breaths or longer
- To release, slowly lower back down to your knees
Modifications and Variations:
- Keep both knees on the floor to help support the body
- Loop and secure a strap around your arms, just above the elbows and then push the arms out against the strap to feel the arms activate
- Squeeze a block between your thighs to feel the action of the legs drawing together
- If wrists are sore, roll up your mat or a towel and place it under the heel of your hand to decrease the angle of the bend in the wrists
- For more stability, you can take your feet wider than your hips and alternatively to make the pose more challenging bring the feet together
- To deepen the pose and build core strength, lift one foot parallel to the floor and hold. Release the foot back down and repeat on the other side
Benefits of Plank:
- Tones core muscles
- Strengthens wrists, arms and shoulders
- Strengthens the muscles around the spine
- Build endurance and stamina
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/udlbook/udlbook/issues/276
https://github.com/qw3rtman/p/issues/35
https://github.com/wizardforcel/eloquent-js-3e-zh/issues/22
https://github.com/aixed/WeChat-Hook/issues/110
https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://github.com/harelba/q/issues/343
https://github.com/harelba/q/issues/342
https://github.com/Usani2541/ASS4_SEC1_603021736-0/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/zserge/o/issues/8
https://github.com/ntop/n2n/issues/1194
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/ethereumbook/ethereumbook/issues/1231
https://github.com/EllanJiang/GameFramework/issues/76
https://br.advfn.com/forum/perfil/bluezardriri9
https://scrapbox.io/noneyseo1/NonneySeo
https://cara.app/noney168/all
https://www.bitsdujour.com/profiles/aCQrfW
https://yesilkartforum.com/forum/user/noney1688
https://forum.lexulous.com/user/bluezardriri
https://popl.co/profile/KJdIwsLe/dash
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/EllanJiang/GameFramework/issues/76
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://diamondlnwpg168.com/
https://www.paiklangna.com/
https://br.advfn.com/forum/perfil/bluezardriri9
https://scrapbox.io/noneyseo1/NonneySeo
https://cara.app/noney168/all
https://www.bitsdujour.com/profiles/aCQrfW
https://yesilkartforum.com/forum/user/noney1688
https://forum.lexulous.com/user/bluezardriri
https://popl.co/profile/KJdIwsLe/dash
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/EllanJiang/GameFramework/issues/76
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://diamondlnwpg168.com/
https://www.paiklangna.com/
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/udlbook/udlbook/issues/276
https://github.com/qw3rtman/p/issues/35
https://github.com/wizardforcel/eloquent-js-3e-zh/issues/22
https://github.com/aixed/WeChat-Hook/issues/110
https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://github.com/harelba/q/issues/343
https://github.com/harelba/q/issues/342
https://github.com/Usani2541/ASS4_SEC1_603021736-0/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/zserge/o/issues/8
https://github.com/ntop/n2n/issues/1194
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/ethereumbook/ethereumbook/issues/1231
https://github.com/EllanJiang/GameFramework/issues/76
https://br.advfn.com/forum/perfil/bluezardriri9
https://scrapbox.io/noneyseo1/NonneySeo
https://cara.app/noney168/all
https://www.bitsdujour.com/profiles/aCQrfW
https://yesilkartforum.com/forum/user/noney1688
https://forum.lexulous.com/user/bluezardriri
https://popl.co/profile/KJdIwsLe/dash
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/EllanJiang/GameFramework/issues/76
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://diamondlnwpg168.com/
https://www.paiklangna.com/